Jun 15, 2012

Lemon Parmesan Tilapia

Raise your hand if you've had a bad seafood experience. (Every reader's hand goes up.) 

Yes, unfortunately there are a lot of things that can go wrong with seafood, from poorly seasoned fish fillets to shrimp that was spoiled before it even hit the pot. I know a lot of people think they don't like seafood due to several bad experiences. But alas - this does not have to be the end of the story. Recipes like this, with its refreshing lemon flavor and elegant creamy sauce, should help convince just about anyone that eating fish is a very good idea. (This recipe is adapted from one I found at Whole Foods.)

I bought my tilapia fillets frozen in a large pack from Wal-Mart. Purchasing frozen seafood is usually your best bet since "fresh" fish that has only been refrigerated has more of a chance to spoil while it sits  in a display case.

Lemon Parmesan Tilapia

4 tablespoons grated Parmesan cheese, divided
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2 tablespoons mayonnaise*
2 tablespoons Greek yogurt or sour cream
2 tablespoons soft butter
Zest of one lemon plus the juice of half the lemon (about 2 tablespoons juice). Use the other half to serve with the fish.
1/4 teaspoon dried basil
1/4 teaspoon dried dill
1/4 teaspoon onion powder

1/4 teaspoon salt
1/4 teaspoon pepper
4 (6 to 8 ounce) tilapia fillets, or white fish of your choice

Combine 2 tablespoon Parmesan cheese with remaining ingredients (except fish). Coat fillets with Parmesan cheese mixture and place in 9x13" baking dish. Let marinate for 15 to 20 minutes. Preheat oven to 375 degrees. Sprinkle remaining 2 tablespoons Parmesan cheese onto the fillets. Bake for about 20 minutes or until fish flakes easily with a fork and the fillets are light golden brown. Serve with lemon juice.

Serve by themselves or over salted and buttered quinoa or rice. Add a steamed vegetable for a complete meal.

Preparation time: 5 minutes plus 15-20 minutes to marinate. 
Cook time: 20 minutes. Servings: 4.

Why this recipe is good for you...

1. Fish is an excellent source of omega-3 fatty acids, which are vital to good health. Studies show people who eat a lot of fish are healthier overall.

2. This recipe is perfect for a high protein, low carb diet - a diet more conducive to weight loss and healthy weight management.

*To make this recipe completely Nourishing Traditions approved, use homemade mayonnaise. This is a great recipe I found online from a Nourishing Traditions follower. Real Food Whole Health: Homemade Mayonnaise


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